45). It is essential to do these exercises in the correct position, otherwise the quadriceps will be used. The supporting leg should be at a right angle to the body, and the upper leg should be raised straight and parallel to the thigh. The leg should be rotated so that the heel is up and the toe down. The heel should be pulsed out slowly and rhythmically, tightening the leg muscles and pressing the heel out hard. This concentrates the effort on the gluteals. The maximum stress on the gluteus medius will occur at the maximum end of the range of motion, when the heel is pushed out the farthest and the muscle is at its longest.
b) Gluteal Lifts: These can be performed from the same position lying on the side as described above, and either with the knee bent or straight. These exercises work the outer thigh and gluteus medius (pp. 45-46). Straight leg lifts isolate the outer thigh. Keeping one leg on the floor with the knee bent, the upper leg is raised and lowered slowly in a straight line with the body. The foot is kept flexed. Bent leg lifts are performed similarly. The legs are kept at right angles to the body with the ankles flexed. The upper leg is raised and lowered slowly, not letting it rest in the down position. The maximum stress on the gluteus muscles in these lifts will occur at the middle of the range of motion, when the muscle is stretched maximally.
a) Calf Lifts: These are performed with the toes on a raised object such as a book (p. 52). This prevents the calf muscles from shortening. A slow rise on the balls of the feet is performed, then the heels are lowered to the floor. This tones the gastrocnemius and soleus muscles, the major calf muscles. The effects can be intensified by strengthening one calf at a time, with the other foot wrapped around the back of the ankle as the foot is raised and lowered. Lifting both heels together with the toes pointed out works the major calf muscles and t...